Bump in the road

Training for week of Dec 26-Jan 1:

Monday- 80 min progression run- I ran 20 mins at 9:15 pace, 20 mins at 8:45 pace, 20 mins at 8:15 pace and 20 mins at 9:15 pace for a total of 9 miles.

Tuesday- rest/core

Wednesday- 5 miles at 8:53 pace + strides

Thursday- Speed day- 10x 400 with 1 min recovery for a total of 7.15 miles This was a horrible workout for me. I got locked out of the good track, had to use a lumpy, frozen cinder track then as it warmed up it was more the texture of packed sand. I felt like I worked for each 400. Then a darn Weiner dog chased me (don't judge, he was super fast!). Leashes, people, leashes. I had to cut the cool down to get to my dentist appt. I haven't had a bad workout in awhile. I assumed it was the track and wind. (and possibly the holidaze).

Friday- 3 miles at 8:23 pace

Saturday- rest day!

Sunday- Long 90 min run. 10.2  miles at 8:58 pace

Week total of : 34 miles and change

Sunday and Monday after my long run. I was starting to feel the effects of running harder than I have in awhile. I just felt stiff. My back was stiff, legs stiff, ankle really stiff, hip sore, then my knee started getting sore (runner's knee) going down stairs, and my foot was starting to get hints of plantar fasciitis. (Not again!)

I went to my chiropractor and he said what need to be said. "You're over training. You need to take a week off." Yep. I guess I need to admit it. I love doing speed workouts but my Master's runner body needs more time to recover. So, this frigid week I got to do some Xtraining (which is the silver lining...no freezing cold runs this week)!

Week of Jan 2- Jan 8

not injured, just taking a break

Monday- Ran easy 5 at 9:10 pace
Tuesday- off- Chiro appt.
Wednesday- Spinning class with my son, Cub, who now is old enough to participate.
Thursday- lap swim for 20 mins, aqua jog for 30 ( 4 x 3 mins hard, 4 x1 mins v. hard, plus easy minutes in between)- I hate having to do this in the lap swim area. As a "swimmer", I hate when I have to go around others who are aquajogging. Alas, they won't let you aqua jog in the other side of the deep end that's cordoned off for the diving board (even when no one is using it or even going to use it.)
Friday- rest (skipped elliptical 30 min workout)- no excuse other than I was tired.
Saturday- swimming and aquajogging on the schedule

So, I'm hoping a week of rest prevents injury in the future. My coach is already adding in more cross training days for me for this marathon training cycle begins.

Monday starts 16 weeks til the Glass City Marathon. BTW they released what the medals will look like this year. 
Join me with the discount code: brpsavings for $5 off.

Race Recap: Cincinnati Flying Pig Marathon 2014

Stars can and do align for races!  

I have been trying to do everything right for this race.  I followed a solid training plan, stayed injury free, ate right, hydrated properly and even got a good night of sleep before race day. 

So here's a quick breakdown of the day
Pre-race prep: all done the day before, number on my favorite Oiselle tank, gels in my spibelt, etc.

Alarm set for 3 pm: Wake up at 3:11 am good thing since I had the alarm on pm. That would have just sucked to oversleep your race.

On the road at 4:15am:  to met up with my chicas as we were carpooling down to Cincinnati from Dayton

Traveling:  oops forgot directions for parking, call hubby and have him send a picture of the directions since the website was being difficult.

Parking: right next to Paul Brown stadium

Bag check:  first school bus we walk by is the right bus for my bib number. 

Waiting time:  Inside the stadium, woman's bathroom without a line?  What?! 

Walk to the start line:  hardly 100 m away, no problems

The race:

1: trying to find my happy place and pace of 8:30
2: Yikes 7:57 pace, slow down chica.
3-5: keeping close to my pace, Best days of My life comes on as I run down mile 5 with tons of people, it was surreal.
6-8: Hills, knew about those, slowed my pace, looked for my friend from HS who is about half way up the "big one".  Found her, jolt of energy. 
8-9:  Always forget about this section of the course after the beautiful vista of the Ohio River. 
10-13: zoned out, the half had split and I found myself on my own a bit. My mile splits were off enough that I always missed them by the time I saw the mile clock on the course.  Running by feel I guess.
13.1: 1:50 feeling good.
13-15: hung out with the 3:40 pace group (mostly men). This was my BQ time so tried to stay there. Until we turned a corner and found a little but steep hill.  My quads were not having it.  Slowed down, then said F it and walked the last 15 feet or so.
16: was a turnaround, so I could see runners ahead of me.  This was the longest run I did in training so every after this was untested.
17-20: zoned out, there was a portion on the bike path which had HOPE written out, honestly don't know what I was thinking here. 
21-25:  These hurt, I was hot, the sun was out, no one really around me too much, I was timing my gel intake because I knew I was needing the energy.  I could see the Great American building further down the river but it looked so far away yet, that's were the finish line was.  Mile 21 the 3:45 pace group passed me.  There goes my training pace...
26:  who put that hill there, it's not much but I wanted to cry when i saw the rise in the road, then my music shuffled and I got the Olympic theme song going, the streets are lined with people and I just gave it what I could.  Anyone else use the Olympic theme in their race mix?  It never fails to give me a lift when I need it.

Finish: 3:48:19.  PR by 28 minutes.  I'm super happy with my time and my place top 8% of all woman in the race. 

Post race:  No Gatorade what was up with that?  I didn't drink it on the course because my gels have electrolytes in them so I only drank water but I was so sick of water! I ended drinking the syrup out of the free fruit cups they gave out.  There was plenty of junk food after but I didn't have the stomach for it and I was amazed to see how many people were just piling up the food to take with them.  Finally got out of the finisher's area and found my boys and hubby. 

my cheering crew, a bit tired after being in the sun and getting up early!

Overall:  it was a great race for me.  I'm proud of
my time considering the hills on this course.  The volunteers (Grunts) were amazing and all the crowd support was fabulous.  I will do this race again but I'm not sure when...

P.S. Love, love, love the finishing medals this year!

Stats: 

Cleared to exercise (kind of)

I guess I might as well get one post in before the craziness of back to school/soccer season starts and my blog posts suffer more than they already are.

Ankle, ankle and more ankle stuff.  I swear my life revolves around it. 

I looked WAY cooler with one foot on the ground and the other pushing this forward.

• Dr said 2-3 more weeks with the boot (I'm writing this at the end of week 2) but I'll tell you I am hurting tonight after just being at work and walking around for about 5 hrs. The last week, I'm supposed to be working towards transitioning into shoes, but honestly, I don't see it.  I'm going from be a couch potato recovery mood for 6 weeks to standing on my feet for 7 plus hours, without a boot?!  I'm going to baby this ankle for at least a week more. 
  
  
   
• Dr said I could start to exercise on the elliptical (hell NO!) and I could start spinning again.(hell YES)  Yay!  Of course, when I hear "Go" I really went for it.  It happens that they are offering spinning classes multiple times a day this week.  Yep, "overdoing it", 5 classes in 3 days.  It felt great to be back but I'm feeling it a bit too.  My ankle didn't hurt while doing it but it was swollen and tender later.  

• I started PT this week.  Sadly, it was like a homecoming of sorts since I have been going there all spring.  My one PT said I should get a personalized parking spot since I'm there so much.  I shouldn't be surprised that I can't do much, but sometimes I really am.  Today, I had to put my foot on this sliding board and just push it forward and backward.  Holy cow, that hurt like crazy.  Pushing my foot back was insanely hard and did I mention it hurt?

• On top of my celebrating my return of sorts to exercising, my FAVORITE brand for workout shirts is having a SALE which they never have.   YMX Yellowman  has the most amazing shirts.  Normally the tees run about $70 but they are on sale for $30.  I have 2 already and have worn them at least once a week for the last year. They wash up amazing, they have fabulous designs and the maxcool fabric feels like silk yet wicking!  I just bought 2 more and a tank.  I can't wait to see what is up next since they are only doing a few items for 3 days then its on to something else for $30.  Here's my review from last year.  YMX shirt review

Obligatory Ankle Scar photos

This is about 4.5 weeks post op

What an "mini open partial excision" scar looks like. Not as mini as I'd hoped. That's about 1.5".

tiny ankle arthroscopy scar

Running update

11 weeks post injury- this is this AM before I've really been on my foot today.

•  Dr appt went well, told Dr my problems that I am still having, he again focused on my now hard lump in front of my ankle.  He thinks I might have an impingement which is why I can't flex my ankle.  I'm supposed to get an MRI...which is another story. 

 

• So Mon is Dr appt, I'm to get a call to schedule MRI, I wait til Thursday after work- still no call, grrr, call the Dr office, get call on Fri, "Oh, Dr never put in the MRI order, but it's in the office notes.  You'll get a call next week".  Yesterday, I get a call "Scheduling you for a CAT scan" "What?!, I'm supposed to get a MRI." "Oh, the note says MRI but the order is for a CAT scan, I'll call you back after confirming with the Dr".  So, here I am, day 2 of my vacation- waiting to get this MRI scheduled.  I don't want to take time off of work for the MRI and the follow-up appt if I can help it.  Seriously, people!  

 

• Ran again this past Saturday since the sun was out and the temps in the balmy 50s.   3.1 miles in 28:40.  Ankle hurt the entire time...grrrrrrr.  BUT I RAN 3.1 without stopping.  Yay for keeping my cardio up with spinning. Ankle was a bit pissed off after, but Hey, f- it. 

 

• Walked/Ran on Easter Sunday, again the beautiful weather drew me out and of course, being curious, my walked started with a small run to test out the ankle, then ended about 1.5 miles later.  Again, ankle not happy with me. Good thing it's cold out this week again- probably won't try anything for a while considering I could hardly spin last night it hurt so bad.  

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• So that's were I am...I've reached the F it stage.  I am tired of not running.  It's been 11 weeks.  I am happy I still have cardio so I'm not out of breath.  This running once a week is not making me happy.  

I'm in a funk

I'm not motivated at all right now.  I haven't run more than once a week in ummm, I can't even tell you it's been so long.

 I blame my damn IT band. 

I went for a run after my last marathon and it seized up and it has been annoying as get out.  I've been following the typical remedies of rest, ice (well, a few times), foam rolling (not daily but more than before) and I had a massage as well. 

When I go for a run it feels fine for the first 2.5 miles then it starts to hurt.  If it doesn't, I get excited, then the next time I go for a run, it hurts again.  So frustrating!  It doesn't hurt unless I run.

 On top of the IT band, we had a crazy family schedule in Nov/Dec trying to squeeze in swim lessons for the boys (on different nights so we were at the rec 4 nights a week!).

Meanwhile, my running partner has been doing fine and got a treadmill, so I get daily reminders that I'm not running and she is.  She's going to be kicking my @ss this spring.  Grrr.. Not that I'm competitive or anything.

So my plan of 13 13.1s in 2013...might not happen.  :-( 

BUT- I decided on this Saturday night (yah, I know, I'm lame), to write up my training plan for the Flying Pig 3 way this spring.  I have 17 weeks before the race.  I have to get back in to shape before actually training!  

And how do you train for a 5k, 10k and a 1/2 all on the same weekend?

I decided to place my faith in good old Hal Higdon again.  I followed the intermediate 1/2 training plan before and he did a great job combining distance and speed, so I thought that would be the best plan.  Here it is:  Hal Higdon's Intermediate Half training plan.  I need to start training on Feb 10th, so I added a build up for the next few weeks.  That requires me to start running at least 3 times a week for 3 miles.  (Ugh, I hope I can!)  I'm also starting to lift now, so once the program starts I can go up to 3 sets.  Also, I want this to be my "A" race so I'm adding in the McMillan training paces to make sure I'm running my Tempos at the right speed.  Then again, maybe I'll still have IT band issues.  Grrrr. 

On top of that, my favorite spinning instructor has left, and a few others who are good are leaving for various reasons, so my go to workout is iffy.  I asked about getting certified to instruct but I'm not sure if that's a good way to go.  I don't think I'd get  a good workout and it's $295 to get certified and no guarantee I'd get the job. (although, the person in charge seemed to be enthusiastic that I wanted to do it.).  Hmm. 

What would you do?

Road Trip!

Family reunion time! sort of.  Heading to Akron to visit my mom and stepdad, but it works out that my brother is going to be in town from Utah, and my dad will be in town from Arizona.  Can't wait to see everyone together.

 I'm hoping the drive there will be uneventful, but I'm going to have 3 very tired boys in the car.  My dh and cub have been doing cub scout camp all week, and last night cub's friend spent the night (also a cub scout).  They got up at 6 this morning and after swimming and sun I'm sure cub's going to be a bear (forgive the pun!) later.  Also, Buster has been going to baseball day camp (although only half days) he too got up early.  Now add my dh who will be exhausted from being in charge of the pack this week, I'm hoping we'll get through the drive without too many issues.  I'm seeing the portable DVD players being busted out in the near future. 

I'm also running the inaugural Canton Marathon well, the half, on Sunday.  The temps look a little warm, low for Sunday is 67.  Start time is 6am. I'm sure it won't be a problem since I should be done in 2 hrs, but they are already offering deferrals until next year for the Full marathon runners.  I wondered when I saw the Canton Marathon booth at the Flying Pig expo that it would be too warm for a June marathon in Ohio. Then I went and signed up for it. Ha.  Just must remember that it's a training run.  I'm going to go on feel, since there is no point in stressing about pace.  It's going to be hot, humid and it's not what I've been training for, so just a nice training run with a tshirt/finishers medal. 

I think they are hoping to be packed too!

Air Force Marathon Training week 5:
Sunday- 11 
Monday-Spinning
Tuesday-3
Wednesday-6
Thursday-Spinning
Friday-rest/stretch
Saturday-rest
Sunday- 13.1

So, in hopes that someone actually reads this...

Any big (running or non-running) plans for this weekend?  Training runs?  


And I rediscovered despair.com.  So here's a picture to leave you with

Pre race goals and worries

Flying Pig 1/2 marathon is tomorrow!  I'm so excited yet anxious at the same time.  I signed up for this a week after my plantar fasciitis seemed to be gone.  So far, it has been tamed... My foot still hurts but it's different closer to my toes and arch not in my heel. It's not all the time So...I'll take that as a go and that I'm healthy! 
So this is what my last week of training for the PIG  has looked like:
Sunday- 12 miles
Monday- 18 miles in Spinning class
Tuesday- 3 miles in the heat- yuck!
Rest of the week- resting.

I'm feeling good.  My only major stresses are what to wear and dealing with parking on race day!

 I had planned a tank I bought a while ago, but I've only wore it once in April since it's been so cold.  It's a pretty sweet looking Adidas lime green tank.  I got it at the Adidas outlet and they only had small and extra large.  I tried the small and I thought it fit.  I've run it but when I did, it was freezing and I had a top over it.  Now, I'm wondering if it is too snug. It's not super soft. I don't know how forgiving it will be.  We'll what ever I where it will be a running skirt and some form of a tank.  Starting time temp is supposed to be 63 degrees.  Should be good- perfect would be in the 50s. 

As for my goals for time:

Goal A:  1:45
Goal B:  1:49.07 (current PR)
Goal C:  Break 2 hours

It is a hilly course (another worry of mine) I won't be surprised if I don't PR-I'll be ok with that - really.
BUT...at the same time...I've PR'd in the 5k, 8 seconds off my PR 10k  time  both this spring...so maybe?

Feeling good!

So it has been 20 days since I got the cortisone shot and I think it's working.  It took about 2 weeks for it to kick in but for the last week I have hardly had pain in my heel.  I still have pain after getting up after sitting and at the end of the day. (of course, as I write this I get a weird twinge in my foot). But it has been much less- more of a reminder that I need to keep stretching.

I decided to run on it last Sunday.  I bundled up, waited for the football game to be on TV (since it was still snowy/icy- I wanted to run on the road- and around my neighborhood no one is out if a game is on).  Loaded my iphone with the new David Guetta songs off of itunes and map my run and took off running.  It's so nice to get out again and run in the neighborhood.  I felt great and just kept going.  I ended up running 5.23 miles!!!  Wow!  I couldn't believe it- I was more impressed that my pace was that fast.  I haven't run, really, in 13 weeks.  Unless you count the few times I went out for a few short runs.  I guess going to Spinning class 3 times a week can keep you in shape.  I was a bit nervous about much it was going to hurt later, but the heel felt ok. Not 100% but about 80%.   Just a bit stiff but not hurting.  Yay!!

Monday, my PT had me do something more exciting than ankle strengthing and stretching.  I got to JUMP! Nothing like a bit of plyometrics! My only problem was my quads were a bit sore from all the impact of running the day before.

Today,  I had to take a day off of work for my MRI that I scheduled before my "recovery".   I got to take the kiddos to school and then I decided to try another little run.  I did 4 this time.  My legs were frozen, esp. my thighs, which made them feel tight.    I guess that's what happens in 23 degrees!  Another good run, 4 miles in 35 mins.   Heel feels ok as of now.


Speaking of the MRI, I feel like a bit of a fraud now.  My heel feels better.  The MRI was to check to make sure I didn't have a stress fracture in my heel.  I can't imagine that I would and still be able to run.  Anyways, I guess I'll know for sure what's going on on Monday when I find out the results.  Then I signing up for some races! (in May and fall- nothing too soon)

In mommy land, my sons' school is doing craft beer fest as a fundraiser.  Got to love private schools!  (don't ask me where I work ;-) )  I can not wait for this!  I am a beer drinker.  Can't stand girly drinks or wine.  Well, maybe a killer cosmo that dh makes but that's it!  Anyways, if anyone is in the Dayton/Cincinnati area and loves craft brews here's a link to my friend KevBrews with the info and beer list. Yum!  BTW it's for adults only. For tickets: http://msdbrewhaha.eventbrite.com/

Merry Belated Christmas!

I can't believe Christmas is already said and done!  We had a relaxing time around here.  Just finishing up some stuff for work, hanging out with the boys, PT and spinning class oh, and of course, shopping!  We had a great Christmas.  Cub and Buster were up at 6 am and there was lots of happy dances of getting the presents that they had hoped for.  The surprise gift of the year was, ready for it...graph paper.  That's right!  $2.30 pack of graph paper for Cub. He loves designing things and had asked for more paper like "the paper with squares on it".  He actually jumped up and gave us each hugs for it.  Santa was very generous with Lego this year and we added up the pieces (which are listed on the boxes) and we managed to acquire 2142 new pieces of Lego!  The biggest set was around 800 pieces.  It has been very quiet around the house as the boys assemble things. :-) 

I managed to get some awesome running stuff from Santa too!  I got a RoadID so my dh can feel better. :-) I got a running skirt and an awesome Nike running jacket.  I am set to start running again!  Speaking of running...

My favorite trail- pix from June race

I managed to give myself the special present of a run for Christmas. I  went  snuck out on Christmas Eve morning to my favorite trail and went for a short 2 mile run.  It hurt (but not bad enough to stop) and I listened to my favorite music and just ran, jumped over rocks, crossed a creek a few times, and smiled the entire time.  Blissed out would be the best way to describe it!  I haven't felt so happy in such a long time. I didn't realize how much of a runner's high you can get!  I also felt pretty in shape.  I've been spinning but I didn't know how it would translate to running but I definitely felt like I could do more.  I stopped myself before I did too much.  I knew that with Plantar fasciitis the pain comes after the activity....and it did.  I could hardly put weight on my foot the rest of the day-even with 3 Aleve!  But it was totally worth it!  Christmas day wasn't too bad, I felt that I was about 85% better then the day of the run.  KT tape helped too.  Today, I feel back to the "normal pain" so not too much damage done.  On the mend...

Yesterday, I tried a new spinning class.  It's at our rec center but it's not one I usually go to since I have to work in the middle of the day.  While we were waiting, I struck up a convo with a girl who had just gotten cycling shoes and we talked about that for a bit.  After the class, we talked about the shoes again and somehow the topic of orthotics came up for in our shoes.  I mentioned that I have PF pretty bad and I have been doing spinning as cross training.  This girl asked me if I'd tried massage therapy on my foot/calf.  She ended up being a medical massage therapist.  Sweet!  I have  an appt. on Thursday to have her work over my calf and foot.  I mentioned this to my PT and he was pretty cool with it and we'll see if it helps!   My pt gave me a new tape job, since I'd brought up my calf massage, and he put KT tape on my calf to lessen the tension on my heel.   We'll see if it works.